You know diet alone won’t keep you lean. Workouts burn the most calories and apart from keeping you in shape, you get enough muscles to show off at the beach. If you find it difficult to balance family time, social life, and work, finding the right workout could be the perfect fix to keeping fit. While cardio, weight lifting, and running are all effective calorie burners, the most important question is “Which exercise will keep burning those calories for longer?” Here are the top 8 approved cardio workouts to help you lose weight faster.
1. Jumping Rope – Burns Over 300 Calories in 30 minutes
Everybody has done it as a kid without realizing how important and necessary it could get in our adult life. Jumping rope is highly taxing and takes a lot of effort. If you’re just starting out, you’ll find it difficult to sustain the exercise for a few minutes.
It’s a top pick as a calories burner due to its intensity. Since it’s hard to pull off for an extended period, it’s recommended that you jump rope at intervals and relax your muscles by jogging for two minutes.
2. Sprints – Burns 600-900 calories per Hour
For better results, sprint at maximum effort on stairs or uphill. At that pace, you can only maintain the sprint for a few minutes. Follow it up with a recovery run at a slower pace. Pushing yourself harder will burn even more calories. Plus, you’ll gain muscles since every part of your body will be working.
3. Swimming – Burns Up to 600 Calories per Hour
Swimming is an all-round work out that burns the maximum number of calories. The biggest advantage of swimming is the little risk of injury in the exercising environment, that is water. You can get in shape using the regular freestyle stroke. However, for a more impactful result, explore the different strokes to engage multiple muscles. Swimming helps in fat loss and at the same time tones a variety of muscle groups. It also goes a long way to improve your overall fitness.
4. Cycling – Burns Approximately 600 calories per Hour
Cycling is also a high impact exercise that works on muscles similar to running with the advantage of fewer injuries. With cycling, you have the option of cycling outdoors on the road or indoors on a stationary bike. The resistance you get from both cycling methods are the same and it’s all a matter of preference. You can also change the intensity of this workout by increasing your cycling pace if you aim to burn more calories. It’s also a great exercise for separating quad muscles, especially for bodybuilders. If you’re just beginning, start with a 30-45 minutes cycling duration three times a week. You’ll slowly progress as your body adjusts.
5. Cross-Country Skiing – Burns Approximately 800 Calories per Hour
The results of this workout depend on your skiing experience. But you have to start somewhere. The more you learn, the faster you’ll get and the more calories you’ll burn. Unlike running, skiing engages both your legs and hands with the skis.
To challenge yourself even further, try skiing uphill.
6. Rowing – Burns Up to 800 Calories per Hour
Deemed as a top calorie burner among the many workouts, rowing is very engaging and involves all the main muscles of your body. It’s a total body workout with high intensity, hence it burns a higher number of calories. Rowing on a lake is more intense and challenging due to the winds compared to rowing on an ergometer. This doesn’t mean you can’t get the required results. On the contrary, your focus should be to push yourself to achieve your goals.
7. Running – Burns Around 600 Calories per Hour
Running is not for the faint-hearted. It’s a tough exercise that requires patience and consistency. Undoubtedly, running is a high impact workout for losing weight and a very efficient one. Jogging can be incorporated or act as an alternative to running although it will not burn fat on a larger scale like running. Just like any other exercise, running faster burns more calories. You can also combine short sprints for more intensity. It’s an ideal afterburn workout with proven results.
8. High-Intensity Interval Training (HIIT) – Burns from 500 – 1500 Calories per Hour
HIIT workouts vary significantly and depending on the intensity of your workout, results could also differ. The variations and reps of each exercise make HIIT a very effective routine for burning fat as well as muscle gain. HIIT pushes you to the limits in short intervals of time and will keep burning fat hours after leaving the gym. Your post-exercise oxygen consumption (EPOC) increases after a short intensive training. In other words, the more oxygen you breathe in after training, the more calories your body will burn. An example of a high-intensity interval training would involve push-ups, crunches, and squats for two seconds each and then a recovery of 10 seconds. Repeat several times for about 15- 20 minutes.
Essentially, the type of body you want determines the type of workout you’ll do. For a lean body with little muscles, long distance running will give you the results. On the other hand, short high-intensity workouts will give you a sprinters body – well-toned muscles and less fat.
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